Side Plank Leg Lift

Side Plank Leg Lift


This exercise involves starting in a side plank position and then lifting the top leg up towards the ceiling while maintaining stability in the core and hips. It targets the obliques, glutes, and hip abductors.

Muscle Group

Equipment Required

Side Plank Leg Lift Instructions

  1. Start by lying on your side with your elbow directly under your shoulder and your legs extended out straight.
  2. Lift your hips off the ground, creating a straight line from your head to your feet.
  3. Engage your core and lift your top leg up towards the ceiling, keeping it straight.
  4. Lower your leg back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides and repeat on the other side.

Side Plank Leg Lift Form & Visual

Side Plank Leg Lift

Side Plank Leg Lift Benefits

  • Strengthens the oblique muscles
  • Improves core stability and balance
  • Tones the glutes and hips
  • Increases flexibility in the hips and hamstrings
  • Helps prevent lower back pain

Side Plank Leg Lift Muscles Worked

  • Obliques
  • Glutes
  • Hip abductors

Side Plank Leg Lift Variations & Alternatives

  • Side Plank with Arm Reach
  • Side Plank with Hip Dip
  • Side Plank with Knee Tuck
  • Side Plank with Oblique Crunch
  • Side Plank with Rotation